Building Muscle Chest

by Debra L. Jeffcoat - Last updated July 14, 2017

Do you have a great interest in building muscle chest? You can develop a massive chest with the help of some muscle building exercises. It is, however, essential to perform the exercise movements correctly.

Bench Press

The bench press is the most common exercise that you need to do if you are looking at building muscle chest. It is a good upper body exercise that works on the entire pectoral area and triceps.

First, place a barbell on the rack of the bench used for bench pressing and lie on your back.

Your feet should be flat on the floor on each side of the bench. It is important to take hold of the bar wider than the shoulder width. Make your arms straight and lift the barbell over your chest.

Next, bring the barbell down until it makes contact with your chest. Your upper arm should not go straight out to the sides because this may cause too much strain.

Repeat the process.

Useful tips for doing bench press exercise:

Perform four sets of 10-12 reps of bench press for building chest muscle quickly.

Take rest for at least two minutes between each set.

You can stretch out your chest, which can stimulate the growth of chest muscles.

Lifting as much weight as you can with better form can really help you in building muscle chest.

Dumbbell Flyes

Dumbbell Flyes is another beneficial exercise for building muscle chest. It works the complete chest area. However, it is possible to target any specific area of the chest you want to develop. This highly depends on the angle of the bench. For instance, if you want to build upper chest muscle, you can use an incline bench.

Ensure that you do not bend your arms. You need not overstress while building muscle chest because it may injure your shoulder joints.

Make semicircular arcs to get your arms back together.

Tips:

Do five sets of 12 repetitions for building muscle chest fast.

Take two minutes rest between each set.

Get a good stretch between each repetition.

Parallel bar dips

Parallel bar dips is a great way of building muscle chest exercise. Although this exercise works on the complete chest area, it emphasizes more on the lower chest area.

Grab the parallel bars and support yourself in between them.

Keep your arms straight and bend your knees.

Bend your torso forward and arms slowly.

Lower your body between the bars. Stand in that position for a second.

Push yourself back to come to the starting position.

Do 10 to 15 reps for five sets.

Building muscle chest is possible if you can do bench press and dumbbell flyes in large numbers. However, you may find it difficult to increase your bench presses. The best way to increase bench press is to bulk up your triceps. You can select exercises that make use of barbells and dumbbells so that you can get a good grip. This can help to increase your bench press and thereby help in building muscle chest faster.